Barbell Deadlift Against Chains
Description
The barbell deadlift against chains attaches heavy chains to each end of the bar. As you stand up, more chain links lift off the floor, increasing the load progressively toward lockout. The accommodating resistance forces explosive drive off the floor and builds top-end strength.
Muscle Group
Equipment Required
Barbell Deadlift Against Chains Instructions
- Set up a barbell with chains attached to each end.
- Adjust chain length so most of the chain rests on the floor at the start.
- Approach the bar in a conventional deadlift stance.
- Bend at the hips and knees to grip the bar just outside your legs.
- Pull the slack out, engage your lats, and brace your core.
- Drive through your heels to start the bar moving.
- As you stand, more chain weight lifts off the floor and adds to the load.
- Lock out at the top with hips fully extended. Lower the bar back down with control.
Barbell Deadlift Against Chains Form & Visual
Barbell Deadlift Against Chains Benefits
- Accommodating resistance builds lockout strength
- Forces explosive drive off the floor
- Common method in westside-style training
- Trains acceleration through the pull
- Useful for breaking through deadlift sticking points
- Develops bar control under variable load
Barbell Deadlift Against Chains Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Latissimus dorsi
- Trapezius
Barbell Deadlift Against Chains Variations & Alternatives
- Barbell Deadlift
- Banded Deadlift
- Barbell Squat With Chains
- Barbell Pause Deadlift
